Sergi Constance Uncovered: Exclusive Insights into His Training, Nutrition, and Bodybuilding Mastery

Sergi Constance, a Spanish fitness model, and bodybuilder has become a global sensation in the fitness world, inspiring millions to strive for their best. With his chiseled physique, unwavering dedication, and constant hunger for self-improvement, Sergi has made a name for himself in the industry. In this article, we’ll explore the captivating story of Sergi Constance, his training principles, nutritional strategies, and the keys to his success.

Early Life and Career Beginnings

Born on October 25, 1988, in Valencia, Spain, Sergi Constance was an active child who grew up loving sports. He started playing soccer but soon discovered his true passion was in the gym. Sergi pursued a degree in Physical Education and Sports Science, which not only deepened his understanding of fitness but also prepared him for his future career.

In 2011, Sergi entered his first bodybuilding competition and won the title of Junior Men’s Physique at the Spanish National Championship. From that moment on, Sergi’s competitive spirit and drive for success grew exponentially.

Building a Fitness Empire

Sergi Constance’s charisma and dedication quickly caught the attention of fitness enthusiasts and professionals alike. He became a sought-after model, gracing the covers of renowned fitness publications such as Muscle & Fitness and Iron Man Magazine.

In addition to his modeling career, Sergi also ventured into entrepreneurship, creating his fitness clothing line, called “Be Legend.” This venture allowed him to combine his passion for fitness with his keen sense of style.

Workout Principles

Sergi Constance is known for his intense, high-volume training approach, often incorporating supersets and drop sets to maximize muscle growth. His workout routine typically consists of the following principles:

  1. Focused muscle groups: Sergi trains one or two muscle groups per session to ensure proper recovery and growth.
  2. Progressive overload: He continually challenges his muscles by increasing weight, reps, or sets to promote hypertrophy.
  3. Mind-muscle connection: Sergi emphasizes the importance of establishing a strong connection between the mind and the targeted muscle group to maximize contraction and growth.

Workout Plan

This workout plan, inspired by Sergi Constance’s principles, is designed to target all major muscle groups and challenge your body to grow. It consists of five training days, each focusing on specific muscle groups. Remember to adjust weights, reps, and sets according to your fitness level and goals.

Day 1: Chest and Triceps

  1. Incline Barbell Bench Press: 4 sets x 8-10 reps
  2. Flat Dumbbell Bench Press: 4 sets x 10-12 reps
  3. Cable Crossovers: 3 sets x 12-15 reps (superset with)
  4. Push-ups: 3 sets x failure
  5. Close-grip Bench Press: 4 sets x 10-12 reps
  6. Tricep Dips: 4 sets x 10-12 reps
  7. Overhead Tricep Extension: 3 sets x 12-15 reps

Day 2: Back and Biceps

  1. Deadlifts: 4 sets x 6-8 reps
  2. Wide-grip Pull-ups: 4 sets x 8-10 reps
  3. Bent-over Barbell Rows: 4 sets x 10-12 reps
  4. Seated Cable Rows: 3 sets x 12-15 reps
  5. Barbell Curls: 4 sets x 8-10 reps
  6. Hammer Curls: 4 sets x 10-12 reps
  7. Concentration Curls: 3 sets x 12-15 reps

Day 3: Legs

  1. Barbell Squats: 4 sets x 8-10 reps
  2. Leg Press: 4 sets x 10-12 reps
  3. Romanian Deadlifts: 4 sets x 10-12 reps
  4. Walking Lunges: 3 sets x 20 steps
  5. Leg Extensions: 3 sets x 12-15 reps (superset with)
  6. Leg Curls: 3 sets x 12-15 reps
  7. Standing Calf Raises: 4 sets x 12-15 reps

Day 4: Shoulders

  1. Military Press: 4 sets x 8-10 reps
  2. Lateral Raises: 4 sets x 10-12 reps
  3. Front Raises: 3 sets x 12-15 reps
  4. Rear Delt Flyes: 3 sets x 12-15 reps
  5. Barbell Shrugs: 4 sets x 10-12 reps
  6. Dumbbell Shrugs: 3 sets x 12-15 reps

Day 5: Full Body (Optional)

  1. Circuit training, incorporating compound exercises like:
    • Burpees
    • Kettlebell swings
    • Box jumps
    • Push presses
    • Battle ropes
    • Sled pushes
    • Rowing machine intervals
  2. Perform each exercise for 45 seconds, followed by a 15-second rest.
  3. Complete 3-5 rounds of the circuit with a 2-minute rest between rounds.

Remember to warm up before each workout and stretch afterward to improve flexibility and prevent injuries. This unique workout plan, inspired by Sergi Constance, will help you develop a well-rounded, muscular physique while challenging your body to grow.

Nutritional Strategies

Sergi Constance follows a disciplined diet plan to support muscle growth, recovery, and overall health. Some key elements of his diet include:

  1. High-quality protein sources: Sergi consumes protein-rich foods, such as chicken, turkey, fish, eggs, and lean beef, to support muscle growth and repair.
  2. Complex carbohydrates: He fuels his workouts with complex carbs like oats, brown rice, and sweet potatoes, which provide sustained energy throughout the day.
  3. Healthy fats: Sergi incorporates healthy fats from sources like avocados, nuts, and olive oil to support hormone production and overall health.


Meal 1: Breakfast

  • 1 cup of cooked oatmeal topped with 1 tablespoon of almond butter, a handful of mixed berries, and a sprinkle of chia seeds
  • 4 scrambled egg whites with 2 whole eggs
  • 1 slice of whole-grain toast

Meal 2: Mid-morning Snack

  • 1 cup of Greek yogurt with a tablespoon of honey and a handful of chopped nuts
  • 1 apple or banana

Meal 3: Lunch

  • 6 ounces of grilled chicken breast
  • 1 cup of cooked brown rice or quinoa
  • A large mixed salad with spinach, cherry tomatoes, cucumber, and avocado, dressed with olive oil and lemon juice

Meal 4: Pre-workout Snack

  • 1 slice of whole-grain bread with 2 tablespoons of natural peanut butter
  • A protein shake made with 1 scoop of whey protein, 1 cup of almond milk, and a handful of ice

Meal 5: Post-workout Meal

  • 6 ounces of baked or grilled salmon
  • 1 large sweet potato, baked or steamed
  • 1 cup of steamed broccoli or asparagus

Meal 6: Dinner

  • 6 ounces of lean steak, grilled or broiled
  • 1 cup of cooked quinoa or whole-grain pasta
  • A large mixed salad with arugula, bell peppers, red onion, and feta cheese, dressed with balsamic vinegar and olive oil

Meal 7: Evening Snack

  • 1 scoop of casein protein powder mixed with water or almond milk
  • 1 ounce of almonds or walnuts

This diet plan provides a balanced mix of protein, complex carbohydrates, and healthy fats to support muscle growth, recovery, and overall health. Remember to drink plenty of water throughout the day and adjust portion sizes according to your specific calorie needs and fitness goals. By following a diet plan inspired by Sergi Constance, you’ll fuel your body for peak performance in and out of the gym.

Keys to Success

Sergi Constance’s success can be attributed to his unwavering dedication, discipline, and consistency. He believes that anyone can achieve greatness if they commit to their goals and never give up.

Sergi Constance and Steroids

As with many fitness influencers and bodybuilders, there is often speculation about whether they have used steroids to achieve their impressive physiques. Sergi Constance has always maintained that he is natural and has never used steroids to achieve his physique. He attributes his success to consistent training, proper nutrition, and dedication to his fitness goals.


  • Height: 6’1″ (185 cm)
  • Weight: 215-225 lbs (97-102 kg)
  • Chest: 47 inches (119 cm)
  • Waist: 32 inches (81 cm)
  • Arms: 19 inches (48 cm)
  • Legs: 27 inches (68 cm)